There’s an ongoing debate around sugar and its impact on our bodies. Registered dietician Aziwe Booi sets the record straight on some common misbeliefs.  

We live in a day and age where there is plenty of misinformation about food and dieting, especially sugar! Sugar is something we all seem to have a love-hate relationship with that often creates a vicious cycle of restriction and then binging.  

It seems sugar is hidden everywhere, and we just can’t dodge it no matter how many sauces we say no to and granola bars we put back on the shelf. But knowledge is empowering, so we’re busting four common sugar myths.  

Myth 1: You can eat any fruit all year round for a healthy diet.  

FACT: Some kinds of fruit might be available all year round, but seasonal eating is what’s beneficial.  

If you have never given seasonal fruit much thought, this is your sign to start buying seasonally. Seasonal fruits are grown and harvested just as the time is right for them, so they are more nutrient dense. In-season fruits are also significantly better for the economy, the environment and your pocket – especially when you support local vendors.   

Seasonal fruits
Summer fruit include watermelon, mango, peaches, nectarines grapes, apples and bananas. Aim for two to three fruit portions per day.  

Myth 2: Fruit sugar is unhealthy.   

FACT: Fruit contain fructose.  

Fructose is a particular kind of fruit sugar which is diluted in the fibre content of each fruit. Fructose occurs naturally in whole fruits, so they do not contain any unhealthy added sugar.

Also read: Sugarless carrot cake  

Myth 3: Sugar is addictive.  

FACT: Sugar activates reward pathways in the brain, which trigger cravings.  

While sugar is not addictive, it is key to note that it can create intense cravings which can lead to eating more sugar. Sugar activates dopamine receptors in the brain, which makes us feel upbeat. As a result, we can associate sugar with feeling happy, which can reinforce cravings even more.  

Myth 4: Sweeteners definitely …. cause cancer.  

FACT: Sweeteners may cause cancer but research is limited. 

Studies in the cancer-causing effects of sweeteners are still inconclusive, and mostly done on animals. The latest research, however, does raise the red flag that there may be sweeteners associated with increased cancer risk.  

There are over 30 approved in the US alone, so it’s important to assess them all. We need more research to substantiate any claims regarding sweeteners. It is vital to view sweetener and sugar intake in the same way -they should be used occasionally and in small amounts. Whole foods such as fruit, vegetables and wholegrains should be the basis of any healthy diet because they’re associated with reducing the risk of cancer.  

Balancing act 

The practice of mindful eating is key to a balanced diet. It’s important to note that balance does not mean restriction – it is about incorporating the foods you enjoy into your lifestyle in a healthy way. Portion control is a practical way to incorporate moderation into your eating. The hand model, explained below, is a fun way to ensure your portions are individualised to your needs:  

Fist: this should be the size of your starch. Aim for wholegrain starches like brown rice, wholewheat or rye bread, potatoes, butternut or pumpkin.  

Tip of your thumb: healthy fats should be added in such a way that they’re a small part of your meals. Seeds, nuts, nut butters, vegetable oils, avocado or olives are some examples of healthy fats that can be added moderately in your diet.   

Palm of your hand: your meat or protein portion should be this size; its thickness should be that of your index finger. Aim for lean proteins like chicken, fish, beans and legumes.  

Two handfuls: this should be the size of your non-starchy vegetable intake per meal. Vegetables like carrots, peppers, spinach, broccoli or green beans are all nutritious and delicious.  

If you need more guidance on how to implement portion control or mindful eating practices, contact your local dietitian to assist with your needs.  

Words by: Aziwe Booi
Photographs: Fresh Living Magazine  

Also read: Healthy snack hacks

The post 4 sweet myth busters appeared first on MyKitchen.

As a standard household appliance, the microwave is magical. Many aren’t quite sure how it works, but we use it for so many things aside from just heating up leftovers. Microwaves can defrost frozen foods, cook popcorn, bacon, eggs, and also keep your meals protected and warm when you leave them in there. Honestly, they are life-savers! But how do they work and are all the health myths true?

By Taryn Wilson

All microwaves typically have a generator called a ‘magnetron’ which, when heating food, uses electricity to create radio waves that are pushed into the section where your food is. Your food will spin on a turntable while this happens so that it can cook evenly.

The radio waves are also known as ‘micro-waves’, hence the name for this handy machine! Imagine light beams bouncing around inside a small room, that’s pretty much what these waves are doing, except they’re invisible and are passing through your food, generating heat by forcing the food particles to vibrate rapidly. Essentially, energy is just being transferred to your food.

Despite how amazing the microwave can be though, there are a few concerns about how healthy it is to be using one. Have a look at some of the myths and facts surrounding this appliance:

THE MYTHS

1. Microwaving your food will kill all the nutrients

While certain nutrients such as vitamin C and omega-3 fats are sensitive to heat and can be lost, any form of heating can do this. Veggie nutrients can also be leaked into the water when cooking, so the microwave may actually be a better option if you don’t use water!

2. Food is cooked all the way through in microwaves

While you can cook many delicious things in the microwave, it’s best to stick to more traditional cooking tools for meats and other foods that need to be cooked all the way through as the micro-waves go through a limited amount of the food.

3. Microwaves give you cancer

Despite the fact that microwaves produce a small concentration of RF radiation, it is kept inside the actual unit and cannot cause cancer.

THE TRUTH

1. You need to be careful with plastic

Refrain from using plastic tupperware and dishes in the microwave as they break down while your food is cooking, causing the chemicals to leak into your food. Make glass or ceramic containers your new best friends!

2. They are energy-efficient

Not only are they handy, but microwaves are more environmentally-friendly. Using one to heat your food can save up to 80% of the energy an oven uses.

3. Microwaves are safe.

Continue to use these magnificent machines (if you have one) because they are not harmful to you or your food. Just always ensure that your food is cooked through and you place only microwave-safe materials inside.

Check out this amazing recipe you can make in the microwave!

Fish parcels with baby marrow

SERVES 2 // COOKING TIME 5 min

INGREDIENTS
250 g hake
Zest and juice of 1 lemon
Olive oil, to drizzle
Handful origanum
½ tsp garlic powder
¼ cup flaked almonds, toasted
6 baby marrows, halved
1 tsp red-wine vinegar
Handful basil, roughly chopped

METHOD
1. Cut a 20 × 10 cm heart shape from a piece of baking paper. Place the hake in the middle. Drizzle with lemon juice and oil, and sprinkle with origanum and garlic powder. Season with salt and pepper.
2. Fold in the edges of the baking paper to make a parcel. Microwave on medium-high heat for 10 minutes.
3. Carefully open the parcel. Sprinkle flaked almonds and lemon zest over the hake.
4. Toss the baby marrows in oil and microwave for 5 minutes. Drizzle with the vinegar and garnish with basil.

The post Microwave myth busting! Plus a delicious micro meal for dinner appeared first on MyKitchen.